Stomach bloating is common these days and can include abdominal discomfort and gassiness. Causes of bloating could be because of food intolerance, a poor diet, stress, medication, and constipation. These causes can be dealt with by identifying a specific trigger. Changes can be made to the diet by avoiding and eliminating these ‘trigger' foods and making changes to your routine. Not chewing food properly places an added burden on the stomach. Eating fast can cause excess air to be swallowed causing bloating.

Certain foods can help in dealing with bloating since at this time eating may be difficult due to abdominal discomfort.

Probiotics: Probiotic bacteria are naturally occurring in the intestine aiding in digestion. Yoghurt/ curd helps calm the stomach as it contains Lactobacillus acidophilus. Their role is also protective as they protect against harmful bacteria which trigger digestive issues. This can help prevent bloating. Include 2 servings of low fat curd in your diet; this can be taken at the end of meals to ensure good digestion.

Tender coconut water: This is high in electrolytes and helps to cleanse and detox the system. Being well hydrated also helps in good digestion which could ease bloating.

Ginger: A phenolic compound in ginger called Gingerol helps stimulate saliva, bile and gastric juice production to aid in digestion. Ginger is used in Indian cooking to aid in better digestion.

Fennel (sounf) seeds: When chewed or prepared as a decoction (boiled in hot water), fennel helps clear gas in the stomach. They contain volatile oils having digestive benefits. Other compounds like anethole, fenchone and estragole appear to have anti-spasmodic and anti-inflammatory properties that relax contracted intestinal muscles and allow trapped gas to dissipate (Foeniculum vulgare: A comprehensive review of its traditional use, phytochemistry, pharmacology, and safety, Manzoor A. Rather et al., doi:10.1016/j.arabjc.2012.04.011). In Indian cuisine fennel is widely used in cooking and the seeds are chewed after a meal to prevent gas, bloating and cramps.
Water-rich fruits and veggies: Veggies and fruits that have a high percentage of water contain electrolytes and beneficial enzymes help relieving stomach bloating naturally. The fiber and water can also help regulate bowel movements. Raw fruits and raw or lightly steamed vegetables can be eaten as part of the diet to relieve symptom.

However, cucumber and watermelon though high in water content are exceptions as they can increase bloating. Cucumbers contain cucurbitacin which causes indigestion, burping, stomach pains and other signs of indigestion. This compound also tastes bitter, because cucurbitacin causes both bitterness and gas. Watermelon contains a high amount of fructose, a naturally occurring sugar that is often incompletely absorbed by our digestive system, leading to gas formation.

Along with eating the foods that help relieve bloating, cut down on foods known to cause flatulence and abdominal discomfort, such as:
• beans
• onions
• broccoli
• cabbage
• raw sprouts
• cauliflower
• gluten
• flavoured dairy products

Track your symptoms and response to certain foods known to cause bloating, but do not eliminate whole food groups; you still need five portions of fruit and vegetables a day. Bloating is caused by lifestyle, not just the food you eat.

In severe cases bloating could indicate serious bowel diseases like Coeliac Disease or IBS (Irritable Bowel Syndrome). In these, bloating occurs along with other symptoms. It is better to check with the doctor at the earliest.